Constipation is a common issue that can affect anyone—young or old. Whether it’s due to stress, poor diet, or simply sitting too much, it brings along discomfort, bloating, and even mood swings. While many turn to over-the-counter meds, a more natural approach might be lying on your yoga mat.
Yoga is more than just stretching. It helps stimulate digestion, relaxes the body, and encourages smoother bowel movements. Below are six tried-and-true yoga poses that are gentle, beginner-friendly, and designed to give your gut some love.
Why Yoga Works for Constipation
Constipation occurs when the digestive system slows down, making it hard to pass stools. Yoga helps by:
- Stimulating the abdominal organs
- Increasing circulation to the digestive tract
- Easing abdominal tension
- Reducing stress, which often plays a major role
Even doctors recommend regular movement for better digestion, and yoga combines movement with breath, making it especially effective.
Let’s explore the poses that provide the most relief.
1. Wind-Relieving Pose (Pawanmuktasana)
As the name suggests, this pose is all about easing gas and improving gut movement. It’s particularly useful when you feel heavy or bloated.
How to Practice:
- Lie flat on your back.
- Bring your right knee toward your chest.
- Wrap both arms around your shin and hug it in.
- Keep the left leg extended on the floor.
- Hold for 30 seconds, breathing slowly.
- Switch legs, then do both knees together for another 30 seconds.
Tip:
Gently rocking from side to side can add a light massage to your intestines.
Actress and wellness advocate Jessica Alba (age 44, net worth $100 million) shared in a podcast how this pose is part of her daily yoga routine to manage digestion and postpartum bloating while juggling her role as a mother of three.
2. Garland Pose (Malasana)
This deep squat naturally encourages bowel movement by aligning the colon. It also opens up your hips and stretches your lower back.
How to Do It:
- Stand with feet slightly wider than hips.
- Bend your knees and squat down, keeping your heels on the ground.
- Bring your palms together in prayer.
- Press your elbows into your inner knees gently.
- Hold for 60 seconds.
Tip:
If your heels lift, place a rolled towel under them for support.
This is an excellent pose to do daily—even if just for a minute. It’s simple yet powerful.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle spinal flow increases circulation and helps awaken your digestive organs through movement.
Instructions:
- Come onto all fours (hands under shoulders, knees under hips).
- Inhale: Drop your belly, lift your chest and tailbone (Cow Pose).
- Exhale: Round your spine, tuck your chin and pelvis (Cat Pose).
- Continue for 1 to 2 minutes with slow breathing.
Tip:
Let your belly move naturally with each breath for added abdominal stimulation.
Yoga influencer and father of two, Andrew Sealy (age 35), often highlights this pose for both physical and emotional release. His estimated net worth, mostly from retreats and online teaching, is around $1.2 million.
4. Seated Forward Fold (Paschimottanasana)
This seated pose not only stretches your back and legs but also applies mild pressure to your belly, promoting peristalsis (the wave-like motion that moves food).
How to Do:
- Sit on the floor with legs extended.
- Inhale and lift your arms.
- Exhale and fold forward from the hips, reaching for your feet or shins.
- Hold for 1 minute, breathing deeply.
Tip:
Avoid rounding your back too much—focus on lengthening your spine.
Great for calming the nervous system too, this pose is ideal after meals (wait 1–2 hours first).
5. Supine Spinal Twist (Supta Matsyendrasana)
Twisting poses are known for massaging the digestive organs. They also help with spinal flexibility and relaxation.
Instructions:
- Lie on your back.
- Hug your right knee to your chest.
- Cross it over to the left while extending your right arm to the side.
- Look toward your right hand.
- Hold for 1 minute, then switch.
Tip:
Try to keep both shoulders grounded for a deeper stretch.
This gentle twist not only helps your bowels but also your lower back, often tight from long sitting hours.
6. Child’s Pose (Balasana)
Balasana is a restorative pose that gently compresses the abdomen and soothes the mind. It’s excellent to end your session with.
How to Perform:
- Kneel with your big toes touching and knees apart.
- Sit back on your heels.
- Extend your arms forward and lower your forehead to the mat.
- Stay for 1 to 2 minutes, breathing into your belly.
Tip:
Feel each breath as it moves into your lower abdomen—this encourages relaxation and movement internally.
Moms like Kate Hudson (age 46, three kids, net worth $80 million) often mention how child’s pose is their go-to for both physical and emotional release during chaotic mornings.
Extra Tips to Enhance Relief
Yoga alone can do wonders, but you can enhance its effect with a few simple habits:
- Practice in the morning on an empty stomach
- Drink warm water after your session
- Eat more fiber (vegetables, fruits, oats)
- Stay hydrated throughout the day
- Avoid heavy meals late at night
- Stay active—walk often, even short distances
When You Should See a Doctor
While these poses are gentle and helpful, they’re best for occasional constipation. If you go several days without relief, or feel severe discomfort, see a healthcare provider. Chronic constipation might need further investigation like food allergies, IBS, or other digestive conditions.
Final Thoughts
You don’t have to suffer through sluggish digestion or reach for pills every time. Yoga provides a soft, nurturing way to support your gut health. These six poses are beginner-friendly, safe, and powerful. You don’t need to be super fit or flexible—just willing to move, breathe, and tune into your body.
Just 10 to 15 minutes a day can make a difference. Try it for a week and notice how you feel—lighter, calmer, and more regular.
